7 Rounds for Time:

Run 200 meters

7 Deadlifts 245/165

14 Wall Ball Shots 20/14

18-15-12-9-6-3 reps for time:

Push Jerks 115/75

Lateral Burpee Over Barbell

Pull-ups

Tabata Row

Tabata Air Squats

Tabata Sit-ups

Tabata Hang Power Snatch 75/55

Tabata Burpee

*1 minute Rest between each Tabata

3 Rounds for time:

Run 800 meters

15 Clean and Jerks 135/95

Reminder: Holiday Hours: Open Gym 8am-10am ONLY.

“Murph”

For time:

Run 1 mile

100 Pull-ups

200 Push-ups

300 Air Squats

Run 1 mile

Partition the pull-ups, push-ups, and air squats as needed. Start and finish with a mile run.

or

Smurf

For Time:

Run 800 meters

50 Pull-ups

100 Push-ups

150 Squats

Run 800 meters

In teams of 2, with 1 partner working at a time, complete for time:

50 Power Cleans 95/65

50 Wall Ball Shots 20/14

40 Power Cleans 115/75

40 Wall Ball Shots 20/14

30 Power Cleans 135/95

30 Wall Ball Shots 20/14

Run 1 Mile

5 Rounds for time:

7 Hang Power Cleans 135/95

14 Push-ups

21 Box Jumps 24/20

For Time:

Row 1000 Meters

30 Thrusters 75/55

30 Pull-ups

Rest 5 minutes

Then:

Run 800 Meters

30 Thrusters 75/55

30 Toes to Bar

AMRAP in 17 Minutes of:

15 KB Swings 53/35

5 Strict Handstand Push-ups

5 Burpees

On the Minute Every minute for 7 Minutes: 1 Power Clean + 1 Squat Clean

Then:

For time:

10 Squat Cleans 155/105

50 Sit-ups

8 Squat Cleans

40 Sit-ups

6 Squat Cleans

30 Sit-ups

4 Squat Cleans

20 Sit-ups

2 Squat Cleans

10 Sit-ups

Back Squat: 2-2-2-2-2-2-2

Then:

5 Rounds For Time:

Run 200 meters

15 Push Press 115/75

12 Pull-ups

Reminder: Due to the Olympic Lifting Camp there will be NO 9AM Group Class. If you are not participating in the Lifting Camp, come join us for Open Gym from 7:30-8:45 A.M.

Open Gym WOD:

As many rounds as possible in 16 minutes of:

10 Wall Ball Shots 20/14

15 Hand Release Push-ups

20 KB Swings 53/35

AMRAP in 15 minutes of:

Row 60 Calories or Run 800 meters

50 Box Jumps 24/20

40 Push-ups

30 Power Cleans 135/95

20 Muscle ups or 30 Pull-ups

2 Rounds for time:

100 Air Squats

25 Toes to Bar

20 Push Jerks 135/95

Front Squat: 3-3-3-3-3 @ 70% of 1 Rep Max

Then:

5 Rounds for time:

Run 400 meters

6 Squat Snatches 135/95

12 Burpees

“Pastor”

For time:

70 Weighted Step ups

7 Bar Muscle ups

70 Double Unders

7 Bar Muscle ups

70 Sit-ups

7 Bar Muscle ups

*sub for Bar Muscle ups will be kipping pull-ups x 3.

Deadlift: 5-5-5-5-5

Then:

“Diane”

21-15-9 reps of:
Deadlifts, 225 lb. / 155 lb.
Handstand push-ups

Reminder: Due to the Gymnastics Clinic there will be NO OPEN GYM. However we will still be running our regularly scheduled 9am Group class.

In teams of 2, with 1 partner working at a time, complete for time:

40 Thrusters 95/65

40 Toes to Bar

Run 400 Meters

30 Thrusters 115/75

30 Toes to Bar

Run 400 Meters

40 Thrusters 95/65

20 Toes to Bar

Run 400 Meters

On the minute every minute for 7 minutes: Clean and Jerk x 1 rep.

Then:

Row 1000 Meters

Run 800 Meters

10 Power Clean and Jerks 115/75

10 Power Clean and Jerks 135/95

10 Power Clean and Jerks 155/105

“Filthy Fifty”

For time:
50 Box jump, 24/20 inch box
50 Jumping pull-ups
50 Kettlebell swings, 35/26
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45/35 pounds
50 Good Mornings
50 Wall ball shots, 20/14 pound ball
50 Burpees
50 Double unders